10 Must-Have Healthy Foods For Men

Most of the time you hear of diet for women and foods they need to consume to prevent weight gain. Also, seldom do men actually take care of the food that they consume.

Like women, having a healthy diet is equally important for men. Most men are careless with their diet. Intake of unhealthy food and a not so healthy lifestyle can spoil their health in the later ages.

Nutritional needs of men are more when compared to women. There are a few foods which are good for men and should be consumed regularly to have strong muscles and to stay energetic and for a healthy body.

Lack of good food and nutrients can lead them to become victims of several health problems, of which cardiovascular disease is one of the major ones.

Here are a few healthy foods for men which can be easily included in the diet. Take a look.

Healthy Foods for Men:

1. Bananas:

This instant energy fruit should be in the menu. Men need energy to deal with work pressure and have an active mind. Therefore, have at least two bananas every morning to stay energetic the whole day!

Men are more prone to heart attacks and other cardiovascular diseases, so including bananas in their diet is essential. They are rich in potassium and magnesium which keep the heart healthy, improve blood flow and control blood pressure. Vitamin B6 found in the banana forms new red blood cells, improves the nervous system and increases body metabolism.

2. Oysters:

This food is rich in zinc, a nutrient which keeps men healthy. Oysters are rich in antioxidants, minerals and zinc which increase sexual functioning and sperm count and protect the body from cancer. If you don't like oysters, you can have legumes, shellfish or lean beef.

3. Cabbage:

It is low in calories and increases the body's capacity to produce cancer-fighting enzymes through sulforaphane, a chemical which protects the body from cancer. Cabbage is also rich in vitamins, minerals and proteins. It is easy to digest and good for the hair too! A man's diet must have cabbage.

4. Red Spinach:

It contains both folate and betaine which lower homocysteine (compound which damages arteries and also leads to heart diseases) levels in the blood. If you don't like spinach, have beets. Betacyanins in beets fight against cancer and increase blood production.

5. Whole Grains:

Every diet must have whole grains. This is a healthy food for men as it provides fibre, vitamins and minerals. Whole grains keep the heart healthy, build muscles and are good for weight loss too.

6. Nuts:

Nuts, specifically almonds contain good fats and are rich in protein and fibre as well. These not just help in lowering the risk of cardiovascular diseases but are also good for digestion and provide energy.

7. Quinoa:

Many people might not be aware of this fibre-rich food but quinoa needs to be included in the diet of men. It is also rich in protein and unsaturated fat.

8. Olive Oil:

Olive oil contains mono-unsaturated fat which helps in reducing the risk of heart disease and also certain cancers. It also acts as a painkiller according to a study published in the journal - Nature.

9. Yogurt:

Yogurt is rich in good bacteria and contains a good amount of calcium. A cup of yogurt helps in keeping the gut healthy and prevents infections.

10. Eggs:

Eggs are rich in protein, vitamins, minerals and essential amino acids. Eating 1-2 eggs a day helps men in providing them with the needed energy and building up the body mass.